7 Habits of Happy, Healthy Vegans - The Vegan RD Habits of Happy, Healthy Vegans 1. Eat legumes 2....
Transcript of 7 Habits of Happy, Healthy Vegans - The Vegan RD Habits of Happy, Healthy Vegans 1. Eat legumes 2....
7 Habits of Happy, Healthy Vegans
1. Eat legumes
2. Choose healthy fats
3. Identify important supplements
4. Eat a rainbow
5. Get adequate calcium
6. Enjoy vegan foods
7. Celebrate veganism
Amino Acids
• Building blocks of protein
• 9 are “essential” & must come from food
• Grains, legumes, vegetables, nuts, and seeds provide all 9 essential amino acids, but are low in one or more
Vegan Protein: Importance of Legumes
Legumes are the only
good plant sources of
the essential amino acid
lysine
3 Daily Servings of Legumes
● ½ cup cooked beans, tofu, tempeh
● ¼ cup soy nuts, peanuts
● 2 tbsp peanut butter
● 1 cup soymilk
● 1 oz veggie meat
3 Daily Servings of Legumes
● ½ cup cooked beans, tofu,
tempeh
● ¼ cup soy nuts, peanuts
● 2 tbsp peanut butter
● 1 cup soymilk
● 1 oz veggie meat
● ¼ cup pistachios
● 1 cup quinoa
A Serving of Legumes
PB& J sandwich
Scrambled tofu
Veggie burger
Barbecued tempeh
Hummus wrap
Lentil soup
Quinoa pilaf
Trail mix with pistachios
Vegetables with peanut sauce
Salad with soynuts
Bean burrito
Taco with veggie “ground beef”
Essential Omega-3 Fatty AcidAlpha-linolenic acid (ALA)
● Ground flaxseed (1 tbsp)
● Flaxseed oil (1 tsp)
● Walnuts (4 halves)
● Walnut, hempseed, soy or canola oil (1 tbsp)
● Chia seeds (2 tsp)
DHA & EPA can be synthesized
from ALA
Conversion is poor
Vegans typically
have low blood and
tissue levels
Benefits of High-Fat Plant Foods
• Nuts and seeds provide zinc
• Nuts reduce risk for heart disease
• Nuts/monounsaturated fats helpfulin controlling diabetes
• Replacing carbs with plant fats improves cholesterol profiles
Vegan Diet with Healthy Fats
Breakfast
Miso soup w/ ½ C tofu,1 C vegetables
½ C brown rice
1 C honey dew melon
Lunch
Raw vegetable salad
Vinaigrette (1 tsp oil)
1 ½ C lentil soup + tomatoes
2 slices whole grain bread
Banana
Dinner
1 C quinoa
1 C black beans
1 ½ C greens in 2 tsp oil
Snacks:
1 C fruit topped w/ ¼ C walnuts
Air popped popcorn
Total calories: 1800Saturated fat: <3%0 grams cholesterol
Factors that reduce vitamin D synthesis
• Smog, clouds
• Sunscreen
• Darker skin
• Age
• Weak sunlight
(northern latitudes in winter)
Two Forms of Vitamin D
• D3: Cholecalciferol is animal-derived (fish, sheep’s wool)
• D2: Ergocalciferol is plant-derived (yeast)
Vitamin B12 Analogues
Similar structure to B12, but no vitamin activity
Fermented soyfoods
Sourdough bread
Sea vegetables
Chlorella, spirulina
Shiitake mushrooms
Recommendations for B12 Supplements (cyanocobalamin)
•2 fortified foods per day; at least 1.5 micrograms each or
•25-100 micrograms daily or
•1,000 micrograms 2-3x per week
Food mg
Milk, 1 C 0.07
Salmon, 3 oz 0.6
Chicken, ½ breast 0.6
Beef, 3 oz 1.3
Soymilk, 1 C 1.6
Black-eyed peas, ½ C 2.2
Tofu, 3 oz 3.0
Lentils, ½ C cooked 3.3
Dark chocolate, 1 oz 3.9
Iron Content of Selected Foods
Phytates, Iron and Vitamin C
Phytates bind iron in wholegrains and legumes
Vitamin C breaks bond between phytate and iron if it’s present at the same time as the iron
Iron and Vitamin C
IRON SOURCES
• Legumes
• Whole and enriched grains
VITAMIN C SOURCES
• Citrus fruits• Strawberries
• Green leafy vegetables• Peppers• Cauliflower• Cabbage
Iron + Vitamin C
• Oatmeal with orange juice
• Brown rice topped with steamed broccoli
• Stir-fried tofu with red peppers
Protein protects bone health
• Improves calcium absorption
•Contributes to bone structure
• Promotes muscle strength
EPIC-Oxford 2007 Findings
Vegans were 30% more likely to fracture a bone than meat-eaters or lacto-ovovegetarians
Intake
(mg/d)
Omnivores 1,057
Lacto-ovo 1,087
Vegan 610
Calcium Intake in
the EPIC-Oxford
Public Health Nutrition: 6(3), 259–268
Calcium-Rich Foods for Vegans
Collards, kale, turnip greens (not
spinach or chard)
Fortified plant milks, tofu made with
calcium sulfate, soybeans
Almonds, tahini, figs, naval oranges
Findings from EPIC/Oxford
Meateaters
Vegan
Total fat intake 34% 30%
Saturated fat intake 12% 5%
Blood Cholesterol 191 158
1. Eat Legumes
3 or more servings per day of beans, peanuts/peanut butter, soyfoods, quinoa, pistachios
2. Choose Healthy Fats
• Omega-3 fats from flaxseeds, walnuts, flax, walnut or canola oil, chia seeds
• DHA/EPA? 200-300 milligrams
• Moderate use of higher fat foods like nuts, seeds, avocado and vegetable oils
3. Take Appropriate Supplements
• 600 to 1,000 IUs of vitamin D(if sun exposure isn’t adequate)
• 25-100 micrograms of vitamin B12
5. Choose Calcium-Rich Foods
Kale, collards, turnip greens
Fortified plant milks and tofu
Figs, almond butter, tahini, navel oranges
7. Celebrate Veganism
Vegan diets always deliver on their promise
of compassion
Health benefits vary among individuals and are a wonderful bonus